How to Lose Weight for an Army Physical
To pass an army physical, you must pass an exam that requires you to do your maximum number of pushups in a two-minute period, your maximum situps in a two-minute period and complete a two-mile run. In order to do all of these exercises to the Army's satisfaction, you must be in excellent shape.
Instructions
-
-
1
Get yourself in top cardiovascular shape by running intervals at the track. This will tax your body but it will also get you in top shape and help to raise your metabolism. Measure out 100 yards, 90 yards, 80 yards and 60 yards at the track. Start off by sprinting 100 yards at top speed. Go on to the 90-yard sprint and complete that. Return to the starting line and do the 80-yard sprint and 60-yarder as fast as possible. Take a 2-minute break and run another set of intervals. Run at least two complete sets of intervals when you go to the track to run.
-
2
Do distance training to prepare for your two-mile run. If you are a 17 to 21 year-old man, the army is requiring a time of 15:54 or better. A woman in that same age group must run 18:54 or better. A man who is 22 to 26 years old must run 16:36 or better for the two-minute run, while a woman in in that age group must finish in 19:36 or better. Train at least three miles when you are preparing for this race with four miles being optimum. Push yourself in the first 1/2 mile and the last 1/2 mile to build speed and endurance.
-
-
3
Build strength by doing pushups throughout your day. You can go to the gym or do sets of 25 pushups whenever you get a free moment. Lockout your elbows and keep your back straight while doing this exercise. It will help build strength, increase metabolism, and you will lose weight in the process.
-
4
Develop a weightlifting routine in the gym. Lifting weights will help you increase your metabolism, build muscle and lose fat.
-
5
Change your diet. Get rid of fast foods and junk foods. Substitute white meat and fish for red meat. Don't eat more than one 6 oz. portion of red meat per week. Have at least two portions of fresh vegetables and one portion of fresh fruit every day. Drink at least six bottles of water every day. Cut out sugared-beverages and sodas from your diet. Don't have more than one beer or one glass of wine per week. Limit your desert intake to once per week.
-
1
Tips & Warnings
Check with your doctor to make sure you in shape to begin preparing for the Army physical.
